From my first breathless 3K lap of the Tan (for anyone not in Melbourne, this is the Royal Botanic Gardens) to running a handful of 10Ks and completing City2Surf, I've discovered that running is something I truly love - and I know it'll be a part of my life for a long time. There's something really addictive about being outdoors and seeing new places, having the ability to go as fast or as slow as you want, and getting to enjoy the activity either solo or with friends (preferably followed by coffees and pastries!).
But I'd be lying if I said it was all smooth sailing. In my first eight months of running, I racked up an impressive list of injuries: IT band syndrome (not once but twice), Achilles tendinitis, a hip flexor strain and even severely swollen ankles. At one point I was limping into my car wondering if I'd broken myself beyond repair. Spoiler: I hadn't, but I did have a lot to learn.
So if you're thinking of getting into running, or you're still in those early months, here are three things I wish I'd understood sooner - things that would have saved me from so much pain. Literally.
1. Manage Your Mileage (and Your Overall Load)
Yes, yes, it sounds obvious. But hear me out: this is where most of my injuries happened, and I know I'm not alone here.
I got super excited when I started running, adding way too many extra kilometres, running faster and throwing in plyometrics at the gym. These things aren't bad on their own or when phased in appropriately, but doing it all at once accumulates a lot of load. It's not just about what you run - it's about your total load. That means other sports, gym, walking, work stress, sleep, nutrition, all of it.
The general rule of thumb I live by now is not to increase your weekly running (and total load) volume by more than 10–15%. Beyond this, I've learned to schedule deload weeks, and most importantly, to actually listen to my body. Feeling sore, tight or extra tired? That's feedback - don't push through blindly.
One of the biggest game changers for me was following a running plan. I resisted it at first, but using the Runna app has made a huge difference. It manages my mileage, schedules in deload weeks and lets me adjust my training based on my goals, experience level and schedule. It takes out the guesswork and helps me stay consistent without overdoing it.
2. Easy Runs Need to Be Easy for You
This one is huge. And I definitely got it wrong at first.
When I started seeing "easy run" on my plan, I interpreted it as "not all-out." But the reality is that an easy run should feel genuinely relaxed - you should be able to talk, breathe comfortably and finish feeling refreshed. It should not wipe you out for the day.
A good test: after finishing an easy run, you should feel like you still have more to give. Not breathless, no massive endorphin rush. I also tend to stick to lower Zone 2 heart rate (if you don't know about heart rate zones, don't stress - you can absolutely go by feel). The key thing is that an easy run pace is different for everyone.
Whether your easy pace is 4:30/km or 7:00/km, it doesn't matter. What matters is that it's easy for you. This not only helps your aerobic base develop, it protects you from burnout and injury. Once I truly embraced this (and stopped caring what others might think), everything improved - my recovery, my endurance, my love for running.
3. Nutrition Is a Game Changer
Running makes you hungry. Sometimes very hungry. And if you're like me, that might catch you off guard.
When I first started, I didn't adjust my eating habits at all. I'd head out for a run, come home starving and then be frustrated at being hungry at work all day. I've since learned how important it is to fuel your runs - especially with carbohydrates.
Now I (try to) plan for a small carb-based snack before a run, especially first thing in the morning. If I'm going for longer than 60 minutes, I'll bring a gel or something similar. And within 60 minutes of finishing, I make sure to rehydrate and have a balanced meal with plenty of carbs, protein and healthy fats. This helps me feel better during and after the run, supports recovery and keeps me more energised overall - avoiding that 3pm crash.
Under-fuelling is a fast track to fatigue and injury, trust me. All of my best runs have not been on an empty stomach.
For those who don't like the feeling of food moving around in your stomach while running - I hear you. But this can be managed by eating small amounts and giving yourself 30–90 minutes to digest. If you need to get out the door first thing in the morning, focus on a higher carb dinner the night before and nail your post-run nutrition: electrolytes, carbs, protein, all of it.
Final Thoughts
I'm definitely not a running expert. I'm still proudly an amateur, just someone who loves it and wants to keep improving. But since following these principles after my last injury in October 2024, I've remained injury-free (touch wood) and I'm on track to complete my first half marathon.
Running is incredible. It's freeing, challenging, meditative and honestly kind of addictive (in the best way). But it's also a sport, and like any sport, it requires respect.
If you can start with these three things in mind - managing your training load, keeping easy runs truly easy and fuelling your body - you'll be giving yourself a huge head start. Lace up, go slow, fuel up, and enjoy the run.